Your body needs vitamins and minerals to function properly -...
Food & Nutrition403 views·Updated 5 Sept 2026·2 pagesComprehensive Vitamin and Mineral Chart for Food Tech
kitty@kittycooper
1
of 2
Essential Vitamins Your Body Needs
Ever wondered why your parents keep telling you to eat your vegetables? Vitamins are the answer! These powerful nutrients keep your body functioning at its best, from boosting your immune system to helping you grow properly.
Vitamin A is your vision's best friend - it prevents night blindness and keeps your immune system strong. You'll find it in liver, whole milk, green leafy vegetables, and orange-coloured fruits like carrots and oranges. Vitamin C acts like a protective shield, helping with iron absorption and keeping your bones and connective tissue healthy.
The B vitamins work as a team to release energy from your food. Vitamin B1 (thiamin) helps your nervous system function properly, whilst B2 (riboflavin) prevents cracked skin around your mouth. B3 (niacin) releases energy from carbohydrates, and B9 (folate) is crucial for pregnant mothers to prevent spina bifida in babies.
Don't forget about vitamins D, E, and K! Vitamin D helps your body absorb calcium for strong bones (you get it from sunlight and oily fish), whilst vitamin E acts as an antioxidant. Vitamin K ensures your blood clots properly when you get injured.
Quick Tip: Most vitamin deficiencies cause specific problems - like night blindness from lack of vitamin A or rickets from vitamin D deficiency.
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of 2
Minerals and Water: Your Body's Building Blocks
Minerals might seem less exciting than vitamins, but they're absolutely crucial for keeping you healthy and strong. Think of them as the construction workers that build and maintain your body.
Calcium is the superstar of bone health - it strengthens your bones and teeth, helps blood clotting, and supports nerve function. You'll get plenty from dairy products, green leafy vegetables, and fortified foods. Iron is essential for making haemoglobin in your red blood cells (the stuff that carries oxygen around your body), whilst magnesium supports your immune system and bone growth.
Iodine controls your thyroid gland, which manages your body's metabolic rate. Without enough iodine from seafood and iodine-rich foods, you'll feel tired and lethargic. Sodium regulates water in your body and helps with nerve function, but too much can cause high blood pressure.
Water deserves special mention - your body is nearly two-thirds water! It keeps your brain functioning normally, regulates temperature, and helps make all your bodily fluids. Aim for 6-8 glasses daily, and drink more if you're active, ill, or it's hot weather.
Remember: Mineral deficiencies can cause serious problems - iron deficiency leads to anaemia, whilst calcium deficiency results in weak bones and poor blood clotting.
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Food & Nutrition403 views·Updated 5 Sept 2026·2 pagesComprehensive Vitamin and Mineral Chart for Food Tech
kitty@kittycooper
Your body needs vitamins and minerals to function properly - think of them as tiny helpers that keep everything running smoothly. From helping you see in the dark to keeping your bones strong, these nutrients are absolutely essential for your...
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of 2
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Essential Vitamins Your Body Needs
Ever wondered why your parents keep telling you to eat your vegetables? Vitamins are the answer! These powerful nutrients keep your body functioning at its best, from boosting your immune system to helping you grow properly.
Vitamin A is your vision's best friend - it prevents night blindness and keeps your immune system strong. You'll find it in liver, whole milk, green leafy vegetables, and orange-coloured fruits like carrots and oranges. Vitamin C acts like a protective shield, helping with iron absorption and keeping your bones and connective tissue healthy.
The B vitamins work as a team to release energy from your food. Vitamin B1 (thiamin) helps your nervous system function properly, whilst B2 (riboflavin) prevents cracked skin around your mouth. B3 (niacin) releases energy from carbohydrates, and B9 (folate) is crucial for pregnant mothers to prevent spina bifida in babies.
Don't forget about vitamins D, E, and K! Vitamin D helps your body absorb calcium for strong bones (you get it from sunlight and oily fish), whilst vitamin E acts as an antioxidant. Vitamin K ensures your blood clots properly when you get injured.
Quick Tip: Most vitamin deficiencies cause specific problems - like night blindness from lack of vitamin A or rickets from vitamin D deficiency.
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Minerals and Water: Your Body's Building Blocks
Minerals might seem less exciting than vitamins, but they're absolutely crucial for keeping you healthy and strong. Think of them as the construction workers that build and maintain your body.
Calcium is the superstar of bone health - it strengthens your bones and teeth, helps blood clotting, and supports nerve function. You'll get plenty from dairy products, green leafy vegetables, and fortified foods. Iron is essential for making haemoglobin in your red blood cells (the stuff that carries oxygen around your body), whilst magnesium supports your immune system and bone growth.
Iodine controls your thyroid gland, which manages your body's metabolic rate. Without enough iodine from seafood and iodine-rich foods, you'll feel tired and lethargic. Sodium regulates water in your body and helps with nerve function, but too much can cause high blood pressure.
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Remember: Mineral deficiencies can cause serious problems - iron deficiency leads to anaemia, whilst calcium deficiency results in weak bones and poor blood clotting.
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